Managing blood sugar levels is crucial for individuals with diabetes or those at risk of developing the condition. One effective way to control blood sugar is through a healthy diet. Here are the top 10 foods that can help lower blood sugar:
Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management (18, 19). Glycemic load accounts for the glycemic index and the quantity of carbohydrates in a serving. While eating low-glycemic foods to manage blood sugar is generally best, glycemic load might be a better indicator when making food choices. For example, while watermelon is considered a high-glycemic food, it is low on glycemic load. Fruit- or spice-infused water or carbonated water with no added sugar will keep you hydrated without causing problems with your blood sugar.
If you’ve been diagnosed with diabetes or prediabetes, monitoring your sugar levels can help you problem-solve when you have a blood sugar spike. It can also shine a light on your overall blood sugar trends and their causes. Because stress impacts blood sugar, it’s important to find ways to cope, such as hobbies, exercise or talk therapy. And steer clear of coping mechanisms that negatively affect your blood sugar, like overeating or drinking alcohol.
1. Leafy green vegetables
Leafy greens like spinach, kale, and collard greens are rich in nutrients and low in carbohydrates, making them an excellent choice for regulating blood sugar levels.
2. Berries
Berries such as blueberries, strawberries, and raspberries are packed with antioxidants and fiber, which can help slow down the absorption of sugar in the bloodstream.
I love using a chickpea or whole-wheat pasta for some of my favorite comfort food recipes. Clearly Americans love to indulge in this carb-heavy comfort food, and sometimes swapping your pasta for a veggie like cauliflower or spaghetti squash just isn’t enough to satisfy your craving. Try out this Spaghetti Squash and Meatballs recipe to satisfy your comfort food cravings. When it comes to insulin, there’s a range of types, from rapid-acting to ultra long-acting, where the insulin hits the bloodstream in six hours and then lasts about 36 hours or longer. While high blood sugar over the long term can be dangerous, there are many ways to lower it quickly and effectively.
Nearly all fish and seafood, unless it is breaded and fried, has zero carbohydrates and zero sugar. Adding some berries to your morning yogurt or oatmeal can help you gain the benefits from them all day long. Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index. Citrus fruits are also good sources of vitamins, minerals, and fiber (52).
Rich in omega-3 fatty acids, eating fatty fish can reduce the risk of chronic health conditions, such as heart disease, for which people with diabetes are also at a higher risk. Nuts and nut butter also have plant proteins, good fats, magnesium, and potassium. These nutrients are important for stabilizing blood sugars and preventing heart disease. When purchasing nut butter, always read the ingredients list on the nutrition label as many brands tend to add sugar to their nut butter. Choose an option that only has nuts or nuts and salt as the ingredients.
3. Nuts and seeds
Nuts and seeds like almonds, chia seeds, and flaxseeds are high in healthy fats, protein, and fiber, all of which can help stabilize blood sugar levels.
4. Whole grains
Whole grains like quinoa, oatmeal, and brown rice are rich in fiber and nutrients, making them a great option for maintaining steady blood sugar levels.
5. Lean proteins
Lean proteins such as chicken, turkey, and tofu can help regulate blood sugar by slowing down the digestion and absorption of carbohydrates.
6. Beans
Beans like black beans, kidney beans, and lentils are high in fiber and protein, making them an ideal choice for managing blood sugar levels.
7. Greek yogurt
Greek yogurt is low in sugar and high in protein, calcium, and probiotics, which can help improve insulin sensitivity and regulate blood sugar levels.
8. Cinnamon
Cinnamon has been shown to help lower blood sugar levels and improve insulin sensitivity, making it a valuable addition to a diabetes-friendly diet.
9. Garlic
Garlic contains compounds that may help improve insulin sensitivity and reduce inflammation, both of which can contribute to better blood sugar control.
10. Avocado
Avocados are rich in healthy fats, fiber, and potassium, all of which can help stabilize blood sugar levels and improve overall health.
By incorporating these 10 foods into your diet, you can take proactive steps towards lowering blood sugar levels and improving your overall health. Remember to consult with a healthcare professional before making any significant changes to your diet, especially if you have diabetes or other medical conditions.
